Kickboxing Fat-Loss Circuit

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How it worksThis quickfire workout uses Tabata training, a method developed in Japan that trains your body’s aerobic and anaerobic systems at the same time. Doing the circuit under Tabata rules will burn fat and improve your VO2 max (the maximum volume of oxygen that you can use during exercise). It will also induce excess post-exercise oxygen consumption (EPOC), which gives your metabolism a boost after your finish exercising and encourages further fat loss. At the same time you’ll strengthen the muscles that block and punch, and teach your body to operate at peak performance.

In Tabata training, you perform each exercise by counting time rather than reps. Do as many repetitions as you can in 20 seconds, then rest for ten seconds. Repeat this a total of eight times. Rest for two minutes before moving on to the next exercise.

Time per session35 minutes

Calorie burn450

What you needA 5kg medicine ball.StartWarm up with five minutes of jogging and fast shadow-boxing to get the blood pumping to your muscles. Include punches, kicks, elbows, knees, blocks, evasion and footwork.

FinishEnd with five minutes of skipping and some stretching, then repeat the whole shebang.

If you want to post a new 10K personal best, run faster for longer on the pitch or vaporise your love handles, then look no further than interval training. This involves running at a faster-than-normal pace for a set amount of time before slowing down to recover, then repeating this pattern. Boost your cardio fitness with these high-intensity workouts.